Intra-workout Fueling/Hydration
General Performance Nutrition
Misc.
Pre/Post Workout
100
This is the main fuel source during high-intensity exercise.
Carbs!
100
The leaner you are, the better you'll perform (T/F)
False! Performance depends on strength, energy, and recovery—not just leanness. Too lean can mean under-fueled.
100
What is one sign that you may not be eating enough?
Low energy, mood swings, poor recovery, bad sleep, multiple of sicknesses, no motivation, constant soreness, many injuries
100
What three nutrients should you mainly focus on post-workout to replenish/refuel?
Protein, Carbs, and fluid
200
Do all electrolyte drinks have carbs in them? If so, is it good? If not, should they?
Not all do—those with carbs (like sports drinks) help fuel during long training; zero-carb options help hydrate without extra carbs outside of training. What's your goal??
200
Your plate should like this after a hard, medium, or easy day of training?
Hard day!
The difference in plates between intensities is in composition, NOT necessarily in volume.
>3 meals/day can be helpful to increase intake!
These plates represent an easy and a medium day.
200
If choosing to consume caffeine to help with performance, how much should you be taking? When?
3-6mg/kg BW
Can take ~1 hour to peak after taking so 60 mins before a workout may be beneficial.
200
T/F: Skipping breakfast before a morning workout will not impact your performance
False! Even if you can't fit in a full meal, having something before your workout will improve your performance.
300
An athlete experiences cramping after switching to a very concentrated sports drink. Name two reasons why this may be happening.
Dehydrated
Imbalance of electrolytes
Improperly fueled
Altitude
Improperly trained
Neurological
300
How many hours before training should you eat your main pre-training meal? What happens if it's outside that window?
2-4 hours!
Too close? Nausea, bloating, GI distress
Too far out? Not going into training with a full gas tank
300
What vitamin comes from the sun & why are winter athletes commonly low?
Vitamin D! Winter athletes experience reduced sun exposure, leading to decreased vitamin D levels. Additionally, stress on the body from high-intensity activities can further lower vitamin D.
300
After a workout, focus on getting at least this many grams of protein in your post-workout fuel.
25g/kg
400
T/F: It is possible to train your gut to adapt to a higher carb intake while exercising.
True! Start with increasing carb intake during a workout 1x/week. Increase as gut allows.
Before race day, mimic what you would like to eat on race day (before, during, after) and see how it feels.
400
Is there such a thing as eating too much protein? If so, how much is it?
Yes, more than 2.2g/kg or 2.5g/kg (in injury) of body weight per day—your body won’t use as effectively, and it can displace carbohydrates needed for energy.
400
How many grams of protein is an optimal range to be aiming for daily?
1.6-2.2 g/kg/day
For reference:
1.6 is about 75% of your bodyweight in pounds.
2.2 is about 1g per pound bodyweight.
400
Which item combination would be the best option pre-workout?
+ 
+
+
Fluid and carbs!
500
You are going to do a 2 hour workout. What is the minimum amount of carbs per hour you should be aiming for throughout this workout?
~60g carbs per hour!
Consider the big picture!
500
Name 3 of the most backed performance-related supplements? Excluding medical/health supplements.
500
The main difference between collagen and whey protein is that collagen helps with joint and tendon health, while whey does what?
Helps to build muscle mass and helps with muscle recovery.
500
This is the training schedule for the day. When would you eat your meals throughout this day?
Bfast: around 8
Lunch: post training, @1ish
Dinner: around 7ish
What about snacks?
During!!
2-3 hours before: a meal if possible, consisting mainly of carbs but also protein.
30-60 mins before: focus on carbs! especially quick carbs.
**Fuel for work required!**